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6 Week Program
Personal Workout Packet
March -‐ April
14-‐19U
Guidelines for this Program1. This document is modified from a pre-‐season fitness
training program. It is not mandatory, but a suggested way for players to stay in shape during this period. Your coach will also be assigning Google Classroom work.
2. When following this document, players must adhere to all current (and potential additional restrictions) set forth by our local, state, and federal authorities in response to Covid-‐19.
3. The document contains a 6 week program. You are to do the strength exercises 4 days a week X 4 sets. In-‐between each set take a 3 minute break.
4. The Running is broken up to cover the 6 weeks with 2 days to run each week.
5. The last day is for REST – this is important.
Split Squats 10 x with 5 second hold at bottom x 4
Couch Stretch 30 seconds
Ham String Curls 12 x 4
Push Ups Max x 4
Wall Angels 10 x 4
Supermans 10 x 4
Planks 45 seconds x 4
Day 1 Lower/Upper Full
Close Grip Push Ups Max x 4
YTW's 8x4
Single Leg Push Ups 15 x 4
Side Plank 35 seconds x 4
Single Leg Hip Thurst 15 R/L x 4
Day 2 Upper Push/Pull
Side Lunge squat 12x 4
Groin Rocker 30 seconds
SIngle legs get up 10 x 4
3 way hip 30 seconds
Step down 10 x 4
Day 3 Lower Push/Pull
Day 4 Core
Dead bugs 25
Shoulder Taps 15x4
Channel Changers 15x4
Side Plank Taps 15R/L x 4
Reach Ups 25x4
RunningWeek 1 • 1x 30 minutes
• (8-‐10 min pace)• 1x 30 min • (8-‐10 min pace)
Week 2 • 2 x 12 minute • 3 min rest between (75% effort)
• 1 x 30 min • 70% effort
Week 3 • 3 x 10 min • 3 min rest between • 80% effort
• 3 x 12 minute • 3 min rest between • 80% effort
Week 4 • 3 x 7 min • 3 min in-‐between • 85% effort
• 30/30 (30 seconds sprint, 30 seconds rest)
• 2 min x 8 • 90% effort
Week 5 • 5 x 6 minutes • 3 min rest • 70% effort
• 4 x 4 min • 3 min rest • 90% effort
Week 6 • 2 x 15 min • (20 seconds sprint 20 seconds jog) • 3 min rest
• 2 x 10 min • 30 seconds on 30 seconds off • 3 min rest in-‐between • 90% effort
• If you have any cardio equipment at home, cycle, elliptical, stair-‐master you can still follow the program inserting whichever equipment you have.
• If you have no equipment you can do the following.
1. Use stairs in your house. You aren't as likely to be able to do the long distance cardio but you can do intervals.
2. 1 minute up and down the stairs on 1 minute off repeat x 10
3. Set timer for 5 minutes go up and down the stairs as many times as possible. Keep track of your score rest for 10 minutes and do it 2 more times. Try to beat your score every time.
4. If you don't have stairs, make your workout HIGH INTENSITY, this means shortening the rest periods in-‐between each set. If you were supposed to rest for 3 minutes only rest 1
IF you are unable to go outside for cardio
SAMPLE WEEKLY SCHEDULE
BALL WORK ACTIVITIES
